Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

Rocking Standing Calf Raise Instructions

  1. Grasp a barbell at a wider than shoulder width and place it across the muscles on the top of your back. Don't rest it on the back of the neck!
  2. Stand up with your body straight, abs tightened and eyes facing forward.
  3. Slowly raise your heels off the floor as far as possible.
  4. Pause, and then lower your heels back to the floor.
  5. Once your heels hit the floor pull your toes up as far as possible.
  6. Pause, and then repeat the whole movement for as many reps as you can.

Rocking Standing Calf Raise Tips

  • The rocking calf raise is a great way to work the tibialis as well as your calves.
  • Keeping your balance is easier if you look straight ahead rather than down at the floor.
  • Keep the exercise slow and controlled.
  • Pausing with your toes and heels off the floor will make the exercise more challenging.